Strength Training:
Squat (every 2:00):
- Safety Bar Squats: 72 x10, 102 x9, 132 x8, 162 x7, 192 x6, 222 x 5x5
Single Leg Posterior Chain (every 2:30)
- 1-Leg Landmine RDLs: 81 x 4x8
Calves (every 2:00):
- Standing Calf Raises: 105.5 x 5x10
Core Work:
Abs Circuit (every 4:00):
- Cable Trunk Twists: 31.5 x 5x10 (each side)
- GHD Sit-Ups: 3x6, 2x5
- Ab Strap Knees to Elbows: 3x6, 2x5
Grip and Shoulder Work:
- Hollow Hang: 16 seconds
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